GROUP PREP
2 mins cardio
10 legs swings
10 body weight lunges
10 sit-ups
10 glute bridges
15 sec of bunny hops
15 sec Double Unders, single unders, or double taps
Practice the Reverse Burpee (aka burpee sit-up)
STRENGTH
Weighted Sit Ups (hold DB/KB on chest)
3 sets of 10-15
Weighted Glute Bridges (hold DB/KB on hips)
3 sets 10-15
WOD
Equipment Version
“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges (Single DB – Rx+ & Rx 50/35 – Fitness 35/25) – hold DB however you want!
15 Reverse Burpees
NO EQUIPMENT VERSION
“Dizzybat”
AMRAP 18:
60 Bunny Hops (add double taps, if wanted)
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
(Sub in Sit-ups for Reverse Burpees, if needed)
POST WOD
50 Russian Twists in as few sets at possible – weighted or no weight
MOBILITY
Couch Stretch
Pigeon Pose
Straddle Pose
CrossFit Reserve 